Training plan Triathlon Half Ironman Intermediate 16 Weeks
Weekly evolution of the training load and duration in the L Triathlon training plan
This graph illustrates the weekly distribution of the training load (according to the Edwards TRIMP method) and the total training duration (in minutes) over the entire plan. It highlights the gradual progression of loads, the overload and recovery phases, as well as the distribution of training volume over the different weeks. This visualization allows for tracking the evolution of the external load and ensuring compliance with the principles of progressiveness and periodization.
+ 14 weeks...
A Few Tips Before Starting Your Triathlon Training Program
Since the very beginning, our mission at AthleteSide has been to help you progress. This means we focus on education, not just conditioning. Our triathlon training plans include detailed instructions for swimming, cycling, and running.
Whatever the distance, each triathlon training plan comes with an explanation of technical terms, a weekly breakdown, and useful tips and guidance. An effective triathlon training program is also built around you, your goals, and your races. We divide the triathlon plans according to the distance and training volume to get the plan that suits you best.
This training program has been developed in collaboration with certified triathlon coaches. It is designed so that each session is easy to understand and follow.
We have attached particular importance to the quantification of the training load using the TRIMP. It allows for objective tracking of the intensity and volume of sessions, in order to optimize progress without risking overtraining. It helps balance periods of intense work and recovery, which are essential in triathlon.
Before starting this triathlon training plan, a medical consultation is recommended to evaluate physical condition and detect any contraindications. A cardiovascular check-up with an ECG and, if necessary, a stress test may be required.
This program is flexible and can be adapted to your schedule. You can adjust the sessions and days according to your availability, while avoiding scheduling several consecutive intense sessions.
Consistency is essential for progress. Try to be as constant as possible, as results are not seen in a week, but the improvement over 12 to 20 weeks can be considerable.
Happy training to all!
Reminder on Training Intensities – ESIE Scale
The intensity of a session is based on:
- Heart rate (HR)
- Power
- Subjective feeling
Ideally, zones are determined via a stress test in a sports medicine laboratory.
Failing that, you can estimate the Maximum Heart Rate (MHR) as follows:
- Male: MHR = 220 – age
- Female: MHR = 226 – age
Intensity Zones (Z1 to Z7)
| Zone | Feelings | %MHR | %MAP | Duration | Effects | Keywords |
|---|---|---|---|---|---|---|
| Z7 | Muscle tingling after effort. Conversation impossible. | — | 180–300 | 4" to 10" | Max strength, biomechanics | Explosiveness |
| Z6 | Extreme suffering. Hyperventilation. Conversation impossible. | — | 100–180 | 30" to 1' | Lactate tolerance | Resistance |
| Z5 | Rapid ventilation. Very difficult conversation. | 95–100 | 80–100 | 3' to 7' | High lactate threshold | VO2max, over-revving |
| Z4 | Increasing ventilation. Difficult conversation. | 90–95 | 75–80 | 20' to 1h | Threshold work | TT, hills |
| Z3 | High but stable ventilation. Conversation possible. | 85–90 | 65–75 | 1h to 2h | Maintaining race pace | Tempo |
| Z2 | Feeling of ease. Easy conversation. | 75–85 | 50–65 | < 5h | Fundamental endurance, lipolysis | Active recovery |
| Z1 | Very easy. Relaxation. Very easy conversation. | < 75 | 40–50 | > 5h | Regeneration, relaxation | Roll out |
Tips for Swimming Sessions
Swimming training in a triathlon plan follows specific principles to prepare an athlete for both the swimming part of the competition and the transition to the other triathlon disciplines (cycling and running).
1. Swimming-specific objectives in triathlon- Endurance: Swimming should be approached from an endurance perspective, as the distance in a triathlon can be long. The goal is to maintain a moderate intensity throughout the event.
- Technique: Good technique is crucial to save energy and swim efficiently.
- Open water adaptation: In triathlon, swimming is done in open water, which introduces variable conditions (waves, current, reduced visibility).
- Progressive volume: It is recommended to swim 2 to 3 times per week, with sessions of 45 to 90 minutes.
- Vary training types: Endurance sessions, technique sessions, intervals, and open water training.
- Transitions: Prepare your water exit efficiently to avoid losing time.
- Swim-bike brick sessions: Combined sessions to get your body used to this transition.
- WU: Warm-up
- PB: Pull Buoy
- Paddles: Paddles
- FS: Full Swim
- FR: Freestyle (Crawl)
- Drills: Drills
Tips for Running Sessions
In a triathlon training plan, running is an essential component of preparation. It requires a specific approach to optimize performance while taking into account the other aspects of triathlon.
1. Progression and accumulationRunning training must follow a logical progression, allowing for gradual volume accumulation to avoid overtraining while building endurance.
2. Vary the intensities- Fundamental endurance (FE): Long, low-intensity sessions to develop aerobic capacity.
- Threshold: Running at 80-90% of MHR to improve lactate tolerance.
- Speed and intervals: To improve the ability to run faster.
Include long runs while simulating specific race conditions, such as linking cycling and running.
Technical Terms- R1': 1-minute recovery
- MHR: Maximum Heart Rate
- GPP: General Physical Preparation
Tips for Cycling Sessions
Training well in cycling as part of a triathlon training plan is essential, as cycling represents a significant part of the competition.
1. Setting objectives- Improve endurance to sustain long distances with moderate intensity.
- Increase power for hilly courses.
- Optimize efficiency to better manage your speed while minimizing fatigue.
- Long endurance sessions: 1 to 2 times per week, 2 to 4 hours at moderate intensity.
- Intervals: Once a week, short and intense efforts.
- Threshold or tempo: Once a week, at 80-90% of MHR.
- Hills: To strengthen muscles and improve climbing efficiency.
- RPM: Revolutions per minute
- WATT: Power measurement
- FTP: Average maximum power over 1 hour
Tips for Home Trainer Sessions
Integrating Home Trainer sessions into a triathlon training plan offers several significant advantages.
Home Trainer Advantages- Optimal control: Precise power measurements, targeted sessions.
- Safety: No risks related to outdoor conditions.
- Time saving: Immediate availability, no weather constraints.
- Specific simulations: Interval work and transition preparation.
Zwift, TrainerRoad, or Sufferfest offer interactive training programs with real-time performance data.
Tips for GPP Sessions
General Physical Preparation (GPP) is often neglected in triathlon, yet it is a key lever for progress and injury prevention.
GPP Advantages- Injury prevention: Strengthen stabilizing and postural muscles.
- Improved movement economy: Better muscle tone for more efficiency.
- Performance optimization: More strength = more power.
- Lower body: Squats, lunges, step-ups.
- Core: Ventral/dorsal/lateral planking.
- Upper body: Pull-ups, push-ups, resistance band rows.
Tips for Rest Days
Having one or more rest days per week in a triathlon training plan is important for several reasons.
Why rest is essential- Muscle recovery: The body repairs muscle micro-tears during rest.
- Overtraining prevention: Avoid chronic fatigue and injuries.
- Nervous system regeneration: The central nervous system needs time to recover.
- Performance improvement: Physiological adaptations occur during recovery.
- Balanced nutrition: Proteins, complex carbohydrates, healthy fats.
- Hydration: Drink enough water.
- Sleep: 7 to 9 hours per night.
- Active recovery: Light walking, stretching, yoga.
Tips for Days with 2 Training Sessions
In a multi-week triathlon training plan, organizing a day with two training sessions must be well thought out.
Key principles- Respect the objective of each session: Morning = endurance/technique, Evening = specific intensity.
- Adapt intensities: Avoid two high-intensity sessions on the same day.
- 6 to 8 hour break between the two sessions to allow the body to recover.
- Breakfast: Carbohydrates + moderate proteins.
- Post-morning snack: Protein + carbohydrate snack.
- Lunch: Complete and balanced meal.
- Before evening session: Carbohydrates + small amount of protein.
Post Triathlon Competition Recovery
Recovery after a triathlon competition is crucial to allow your body to repair and prevent injuries.
Immediate recovery (first hours)- Active cool-down: A few minutes of light walking.
- Hydration: Water, electrolytes, or recovery drink.
- Nutrition: Carbohydrates and proteins within 30-60 minutes (3:1 ratio).
- Active rest: Light swimming, yoga, low-intensity bike rides.
- Massage or foam rolling: To reduce muscle tension.
- Quality sleep: 7 to 9 hours per night.
Gradual return to training without jumping into intense sessions. Listen to your body.
Our Happy Customers
See what customers are saying about us.
This simple and effective training program allowed me to finish my first Sprint Triathlon! Thanks to the whole AthleteSide team
Andreas
Beginner Triathlete
Thank you for this training plan that I adapted a little to my schedule and which helped me achieve my goal.
Lucie Anne
Confirmed Triathlete
I recommend the Beginner M Triathlon training plan over 16 weeks, perfect for preparing for the Deauville Triathlon!